Strength:
Shoulder press
Warm up 5-5-3
Work set 5-3-1+

Workout Of the Day:
4 rounds for time-
12 Deadlifts
9 Hang power cleans
6 Shoulder 2 overhead
300m Run

Division 1: 155/105
Division 2: 135/95
Division 3: 115/75
Division 4: 95/65

CFB’s “Redemption Competition”

• This Sunday Sept. 9th. Starting at 11am.

This is an individual in house competition, free of charge for members! Non members $10 entry fee. Prizes will be given for 1st place division 1 male and female, and 1st place division 2 male and female!

• WOD#1

-Females START @ 11am
-Men follow directly after all female heats have been completed.

“3 rounds of redemption”

::12 Minute time cap::
10 Thrusters
20 Box jumps
30 Alternating sledge-hammer strikes
200m sprint
20 Wall ball shots
10 Toes-2-Bar

Division 1:
Thrusters– Males= 115lb./ Females =75lb.
Box Jumps– Males=24″/ Females=20″
Wall Ball shots–Males=20lb./ Females=14lb. (Note: If there is a shortage of the prescribed weight for med balls, a male or female may use a heavier ball. Any extra weight will add as extra seconds to WOD#3 (L-Sit holds). Example: Mike uses a 25lb. Ball, he then will have 5 seconds added onto his max L-sit time. Best way to be fair, every second and pound counts!!!

Division 2:
Thrusters–Males=95lb./ Females=65lb.
Everything else is same as Division 1.

Standards must be met as always. A friendly recap of all movements will be demonstrated prior.

• WOD#2

-Females Start @ 12:15
-Men follow directly after all female heats have been completed.

“Power Ladder”

In this event, the athlete works his or her way through a series of stations with progressively heavier barbells. The athlete will begin outside the first station. At the call of “3-2-1 … Go!” he or she will have 50 seconds to move to the platform and perform 20 double-unders (division 2-35 singles), and then one Power clean. There is a 10-second “reset” time, so the athlete rotates every minute.

If the athlete fails a power clean, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who cleaned the same weight. The athlete must attempt the clean (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt.

Women’s weights (pounds): 75, 85, 95, 105, 115, 125, 130, 135, 140, 145, 150, 155.

Men’s weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255.

Scoring
The athlete’s score is highest lift completed, plus the number of double-unders at the final station. Each double-under will count as one-hundredth of a pound. For example, if an athlete successfully cleans 215 lbs, then moves to the next station, completes 20 double-unders and misses 225 lbs, then completes 15 double-unders, the athlete’s score is 215.15.

• WOD#3

-Male & Females Start directly after Wod#2.

“Max L-Sit Hold”

This is the last of 3 events, every second will count towards your placing! Athlete must hold an L-Sit position as long as possible. Using parallettes he or she must have their full body off of he floor completely! Knees can be bent enough where the heels are not touching the floor. Once the athletes butt, heels or any other part touches the ground, that is time!